Corn on the cob with butter is a beloved summer staple enjoyed by many. This classic combination offers a satisfying blend of sweet corn flavor and rich, creamy butter. While delicious, those watching their calorie intake may wonder about the nutritional impact of this tasty treat.
An ear of corn on the cob with butter typically contains between 225-255 calories. The corn itself contributes around 123 calories for a medium-sized ear, while a tablespoon of butter adds approximately 102 calories. The exact calorie count can vary slightly depending on the size of the corn ear and the amount of butter used.
Corn provides several valuable nutrients, including fiber, vitamins, and minerals. Adding butter increases the fat content and calorie count but also enhances flavor. Those looking to reduce calories can opt for a smaller amount of butter or explore alternative seasonings to enjoy this summer favorite.
Nutritional Profile
Corn on the cob with butter offers a mix of macronutrients, vitamins, and minerals. The addition of butter significantly impacts the calorie and fat content while enhancing flavor.
Caloric Content of Corn on the Cob with Butter
A medium ear of corn on the cob (6.75 to 7.5 inches long) contains approximately 88 calories. Adding a tablespoon of butter increases the calorie count by about 102 calories. This brings the total to roughly 190-225 calories for a buttered ear of corn.
The calorie content can vary based on the size of the corn ear and the amount of butter used. A larger ear or more generous butter application will result in a higher calorie count.
Macronutrients and Fiber
Corn on the cob with butter provides a balance of carbohydrates, protein, and fat. The macronutrient breakdown is approximately:
- Carbohydrates: 72%
- Fat: 17%
- Protein: 10%
A medium ear of corn contributes about 19g of carbohydrates, including dietary fiber. The fiber content helps support digestive health and provides a feeling of fullness.
Butter adds primarily fat to the nutritional profile. It contains both saturated and unsaturated fats, with saturated fat being predominant.
Vitamins and Minerals
Corn on the cob is a good source of several essential vitamins and minerals. Key nutrients include:
- Vitamin C: Supports immune function and acts as an antioxidant
- Thiamin (Vitamin B1): Important for energy metabolism
- Folate: Crucial for cell division and DNA synthesis
- Potassium: Aids in fluid balance and muscle function
Corn also provides smaller amounts of vitamin A, vitamin E, and other B vitamins. The vegetable contains trace minerals such as magnesium, phosphorus, and zinc.
Butter does not significantly contribute to the vitamin and mineral content. However, it may enhance the absorption of fat-soluble vitamins present in the corn.
Health Impact
Consuming corn on the cob with butter can have various effects on health. The combination provides nutrients and potential benefits, but also comes with some considerations.
Heart Health
Corn contains fiber and antioxidants that may support cardiovascular health. However, adding butter increases saturated fat intake. One ear of buttered corn provides about 3 grams of saturated fat, which can raise cholesterol levels if consumed in excess.
To minimize cardiovascular risks, use butter sparingly. Opt for small amounts of grass-fed butter, which contains some heart-healthy nutrients. Alternatively, try heart-healthy toppings like olive oil.
Corn itself is naturally low in sodium, making it a good choice for those watching blood pressure. The potassium in corn may help counteract sodium’s effects on blood pressure as well.
Eye Health
Corn is rich in carotenoids like lutein and zeaxanthin, which are beneficial for eye health. These compounds accumulate in the retina and help protect against age-related eye diseases.
One ear of corn provides about 10% of the daily recommended intake of vitamin A. This nutrient is crucial for maintaining healthy vision, especially in low light conditions.
Butter does not significantly impact the eye health benefits of corn. However, it may enhance absorption of fat-soluble vitamins and carotenoids when consumed in moderation.
Digestive Benefits
Corn on the cob is a good source of insoluble fiber, which aids digestion by promoting regular bowel movements. One ear of corn provides about 2 grams of fiber.
The fiber in corn can help feed beneficial gut bacteria, supporting overall digestive health. It may also help manage blood sugar levels by slowing digestion.
Butter does not contribute to the fiber content but can make corn more satisfying. This may lead to feeling fuller for longer, potentially aiding in portion control.
Some people may experience digestive discomfort from corn’s high fiber content. Chewing thoroughly and starting with small portions can help reduce this risk.
Dietary Considerations
Corn on the cob with butter presents both nutritional benefits and potential challenges for those monitoring their diet. Portion control and nutritional content play key roles in incorporating this popular side dish into a balanced eating plan.
Weight Management
Corn on the cob with butter can impact weight management efforts due to its calorie content. A medium ear of corn contains approximately 123 calories, while adding a tablespoon of butter increases the total to around 225 calories. This calorie count may fit into some diets, but could be significant for others.
For those watching their calorie intake, opting for a smaller portion or using less butter can help. Alternatively, using butter substitutes or seasoning with herbs can reduce calories while maintaining flavor.
Daily Value Recommendations
Corn on the cob with butter contributes to daily nutritional needs. It provides about 8% of the Daily Value (DV) for potassium and 25% DV for vitamin B6. The fat content from butter adds to daily fat intake, with one tablespoon containing about 11 grams.
Serving size is crucial when considering Daily Values. A standard ear of corn is typically considered one serving. To align with dietary guidelines, balance corn consumption with other food groups throughout the day.
Consider the following nutrient breakdown:
- Carbohydrates: 72% of calories
- Fat: 17% of calories
- Protein: 10% of calories
This information helps in planning meals to meet nutritional targets while enjoying corn on the cob with butter.
Preparation and Recipes
Corn on the cob with butter is a classic dish that can be elevated through various cooking methods and flavorful butter variations. The right preparation technique and seasoned butter can transform this simple vegetable into a delicious side dish.
Cooking Methods
Boiling is a popular method for cooking corn on the cob. Fill a large pot halfway with water and bring it to a boil. Add the corn and cook for 2-3 minutes until tender. For added flavor, some recipes suggest adding milk and butter to the boiling water.
Grilling imparts a smoky flavor to corn. Brush the ears with oil and grill for 10-15 minutes, turning occasionally. This method creates a slightly charred exterior and sweet, juicy kernels.
Oven-roasting is another excellent option. Preheat the oven to 425°F (218°C). Brush corn with butter, wrap each ear in foil, and roast for 20-25 minutes. This method results in tender, flavorful corn.
For a quick preparation, the Instant Pot works well. Place corn on a trivet, add 1 cup of water, and cook on high pressure for 1 minute. Let the pressure release naturally for 1 minute before quick-releasing.
Herb Butter Variations
Plain salted butter is delicious on corn, but herb-infused butters can elevate the dish. Mix softened butter with minced garlic, chopped parsley, salt, and pepper for a savory garlic-herb butter.
For a zesty option, combine butter with lime zest, chili powder, and cilantro. This Mexican-inspired butter complements grilled corn perfectly.
A Mediterranean twist can be achieved by mixing butter with basil, oregano, and a touch of lemon juice. This herb butter adds a fresh, aromatic flavor to the corn.
For a sweet and spicy variation, blend butter with honey and a pinch of cayenne pepper. This combination creates a unique balance of flavors that enhances the corn’s natural sweetness.
Physical Activity Pairing
Balancing corn on the cob consumption with exercise helps maintain a healthy lifestyle. Engaging in physical activities can offset the caloric intake from this popular summer treat.
Calories Burned through Exercise
Walking and cycling are effective ways to burn calories after enjoying corn on the cob with butter. A 30-minute brisk walk at 3.5 mph can burn approximately 150 calories for a 155-pound person. This nearly offsets the calories in a medium ear of corn with butter.
Cycling offers a higher calorie burn. A moderate 30-minute bike ride at 12-14 mph can burn about 225 calories for the same person. This exceeds the caloric content of a buttered corn cob.
For reference, a medium ear of corn contains around 123 calories. Adding a tablespoon of butter increases the total to about 225 calories. Adjusting serving sizes or butter amounts can impact calorie intake.
Regular physical activity not only helps balance calorie consumption but also promotes overall health and well-being.
Agricultural Varieties
Corn varieties cultivated for human consumption differ in their kernel characteristics and nutritional profiles. These differences impact the calorie content and overall eating experience of corn on the cob with butter.
Types of Corn
Sweet corn is the most common variety consumed as corn on the cob. It contains higher sugar levels and softer kernels compared to field corn. Yellow sweet corn is rich in carotenoids, while white sweet corn has a milder flavor.
Supersweet corn varieties have been developed to retain their sweetness longer after harvest. These types convert sugar to starch more slowly, maintaining a sweeter taste.
Bi-color or “butter and sugar” corn combines yellow and white kernels on the same cob. This variety offers a balance of flavors and visual appeal.
Heirloom varieties like Silver Queen (white) and Golden Bantam (yellow) are prized for their distinct tastes and textures. These older cultivars often have lower yields but are valued for their unique characteristics.